healthy homemade energy bar

Race Biscuits – Healthy Homemade Energy Bar Alternative

Healthy homemade energy bar for runners have been the subject of some of my latest posts. I’ve also reviewed some that were featured in a recent Runner’s World article. Today I want to share a recipe with you for a high energy fuel snack perfect for your post run recovery. They are made with high protein egg whites and nuts as well as unrefined brown sugar for quick release carbohydrates. I really like these because next to the protein for tissue repair after a long run your body gets instant fuel instead of having to break down complex carbohydrates. There is a lot of research that suggest to refuel with exactly those to things immediately after a race. Any complex carbohydrates take too long to break down in the initial post run phase (you can read more about refuelling after exercising here).

The cookies, or biscuits as we say here in Ireland, got their name (race biscuits) because I had baked these as a fuel snack for my first ever Half Marathon in April this year. I had made an entire tray of these yummy cookies and brought them with me. When the race was over we all tucked into these and judging by the way they went, they were very popular. I usually make these cookies during the winter months, usually in the run up to Christmas. So they are a somewhat festive biscuit best enjoyed with a lovely cup of tea in front of a crackling fire, maybe even as a dessert. That’s where the icing sugar dusting comes from that you can see in the photo.

If you are making these as a healthy homemade energy bar alternative you can obviously omit the icing sugar dusting. When I make these again, in my next batch I might just spread out the dough in a pan and once baked, cut them into 12 equal size bars. It would make preparation that bit quicker for sure. Then they wouldn’t be race biscuits anymore though and I’d have to rename them.

Ingredients to Make 10-12 Cookies (or Energy Bars)

Preparation time: 15 min plus 30 min baking time

  • 3 egg whites
  • 1.8 oz/50g ground walnuts
  • 8 oz/225g ground hazenuts
  • 6 oz/175g brown sugar
  • 1 tsp ground ginger
  • ½ tsp ground cloves
  • 1-2 tsp icing sugar for dusting

 

1. Pre-heat the oven to 180˚C.

2. Whisk the egg white for a minute then add the remaining ingredients and mix until you have thick dough.

3. Using a table spoon place the mix in 10-12 equal sized drops on a non-stick baking sheet.

4. Bake in the oven for 25-30 minutes until golden.

5. Remove from oven and let the nut drops cool on a wire rack.

6. Lightly dust the tops with icing sugar.

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